Snatch Work (Weight)
5×1 of the following complex:
1 Snatch-grip Deadlift+
1 Hang Snatch+
1 Snatch+
1 Snatch Balance

Rest 90 secs b/t sets

*Begin working sets at 70% of 1RM & increase
the load every set.

Metcon (Time)
5 RFT:
5 Strict Pull-ups
10 Box Jump Overs 30/24" (do not touch the top of the box; completely jump over)
15 GHD Sit-ups
200m Hillsprint
:30 Rest

Rx+ Weighted Strict Pull-ups

LVL1: Banded Strict PU/GHD Sit-ups to Parallel
LVL2: 10 Inverted Barbell Row/V-Ups
LVL3: 10 Ring Rows/Abmat Sit-ups

*If you cannot jump, you can step-up & over. Scale the height accordingly.